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Attackpoint - performance and training tools for orienteering athletes

Training Log: Mark3

In the last 7 days:

activity # timemileskm+m
  Running - Offroad4 7:02:16 37.61(11:14) 60.53(6:59) 3095
  Running - Road/Track1 32:56 4.02(8:12) 6.47(5:05) 44
  Total5 7:35:12 41.63(10:56) 67.0(6:48) 3139
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Wednesday Sep 19 #

Running - Offroad (MH Fell Training) 2:08:14 [3] 18.08 km (7:06 / km) +665m 5:59 / km
ahr:143 max:170 shoes: Inov-8 Roclite 305

Ran to/from the start pub of the evening; extra 6k on normal distance. Nicer than doing the circuitous drive.
The lactic is still killing me up the hills despite the easy day yesterday, going to have to have a proper rest day.
Only 3 of us in the quick(er) group tonight - winter is coming.

Tuesday Sep 18 #

Running - Road/Track (Recovery loop) 32:56 [3] 6.47 km (5:05 / km) +44m 4:55 / km
shoes: Brooks Ravenna 9

Flat recovery loop.
6 x fartlek sprints between lampposts on Middlewood way to make it more interesting, before remembering it was supposed to be easy.

Monday Sep 17 #

Running - Offroad (MH Fell Training) 1:40:31 [3] 14.47 km (6:57 / km) +591m 5:46 / km
shoes: Inov-8 Roclite 305

Surprisingly warm evening, 16 degrees. Legs got nothing up the hills. Easy flat day tomorrow required I think.

Three Shires results out;
http://www.amblesideac.org.uk/wp-content/uploads/2...
Very happy with 45th!

Sunday Sep 16 #

Running - Offroad race (Stanage Struggle) 45:11 [5] 9.66 km (4:41 / km) +364m 3:56 / km
ahr:147 max:165 shoes: Inov-8 Roclite 290

http://www.stanagestruggle.co.uk/StanageStruggleRe...
(Everyone's time in the results is 45s too slow - doubtless someone who ran last year and wants a pb will inform them of this and they'll get corrected at some point...)
----
Incorrectly interpreted the clockwise/anticlockwise direction of the course and so consequently had no real concept of where I was going or how far there was left...

Feeling ok on the flats and downs but quads were wrecked from yesterday and so the ups were pretty poor.so overtaking from the top all the way to the end which was good psychologically, but could definitely do this race faster. Was a reasonable one too, bit of track at the beginning and then technical path up the the edge and first part of descent technical before dropping down through fields to the end.

14th. Somehow ahead of Caitlin today although was expecting her to catch me somewhere on the ascent, she said afterwards we were really close at the top. Dan ahead of me until halfway down, but sneaked past him too. Relatively good Macc turnout on what turned out to be a nice morning. Good cake afterwards too.

Saturday Sep 15 #

Running - Offroad race (Three Shires AL) 2:28:20 [5] 18.32 km (8:06 / km) +1475m 5:46 / km
shoes: X-talon 210 (orange)

45th/233. Happy with that.
http://www.amblesideac.org.uk/wp-content/uploads/2...

They should probably reclassify this as an AM :)

Bright sunshine and not a cloud in the sky at the start left my long sleeves and 3/4 tights looking ridiculous against all the vests and shorts.
Vindicated by the top of Wetherlam, though, as we ascended into the claggy drizzle - and spent the whole of the rest of the race there!
Suddenly no longer regretting my lack of suncream and only taking 500ml; worked out fine.

Took the 'just follow everyone else' approach to nav at the start, unfortunately right on Wetherlam summit everyone had vanished so I followed the path; there's obviously a straighter line that's less rocky since I think I was passed by quite a few here. Not much time lost though; the rocks were so slippery everywhere, and it was so rocky, I wasn't moving fast on any kind of terrain path or not. Luckily seemed to pick a good route down to Three Shires Stone (since couldn't see anyone ahead of me here), but there were suddenly plenty of people going up Blisco so didn't need to nav that bit. Similar coming off the top; that would have been much slower without a pack to stick with. Got away from first lady (wearing British orienteering buff; looked about 14 years old but was presumably at least 18) down the steep bit.

Overtook quite a few up the climb to Lingmoor which was awesome as doesn't usually happen. Then no-one ahead so had to guess a route; compass was useful here to get on a trod going in the right direction. This was the one time in the race that it wasn't rocky and so I was able to run it pretty fast.

To say the terrain didn't really suit me, actually enjoyed this quite a lot, felt very alive running downhill on the wet rocks knowing that every step was a potential disaster waiting to happen. Some amazing views coming off Blisco with floaty bit of cloud everywhere. And although it was rocky, it wasn't Wasdale rocky. I'd do it again.

Friday Sep 14 #

Note
(rest day)

I'm not sure that 4 garlic naan and an extraordinary amount of cheese are going to make it onto a Runner's World 'what to eat before a race' list - but they were good.

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